On the road again...
NameDistance ▼TimeCarolinaBlue46.6 Mi6:33:41CliveFenster45.8 Mi6:40:31Happyfeet41.2 Mi6:35:52theyapper66 40 Mi7:38:57Docster30.9 Mi4:36:41old-runner28.1 Mi4:19:26chuckplayer*27 Mi3:59:09alholley15.8 Mi2:27:18runslikeagirl11.2 Mi2:11:55Lpadg1 Mi6:31
Hope this week goes well for everyone. I'm expecting great things. Had a nice 3 mile run this morning.
I write. I read. I run. One time, I ran a lot on my 50th birthday.
Paul
Richard Hefner Past Race Results (Athlinks)
I'm slowly nudging it back up. I met Happyfeet Sunday morning and ran 10 miles, which was my longest run in a month and felt good, while Shashi ran 12 (I kicked back while he ran 2 miles by himself at Martha Rivers).
You know he ran those last 2 just to nudge past me on the totals.
Rob
So what is with the gold star again?Richard -- how is your "speed" post injury? Right before Memorial Day I came up w/shin splints (after a 9 x 50 sec hard/jog 2:20 on asphalt) and could not run for about 3 wks (other than elliptical). Have you tried any tempo runs or interval sets since you've come back? What I found is that I was about the same pace during my easy runs, but I lost my "speed/endurance" in stress workouts (tempo runs/VO2Max/etc. sets). For example, I normally run at 6:58 mi pace for a tempo run (3-4 mi). About a week after I started to run again after the shin splints, the first time I attempted to go faster than "easy pace" was a killer. I was "gasping" going 7:08 mi pace for a broken 3.5 mi tempo (rest 3 min at 1:75 mi). It took me about 6 weeks to get that speed back again into my legs. I noticed you ran a race recently (how was that?)?
Paul has a gold star beside his name (theyappear66) because (a) he started this group, and (b) he never misses Sunday School.
As far as speed work for me, I tend not to ever bust a gut out there even when I'm completely healthy so my races end up being my speed work for the week most of the time. My pace in the Tour de Elvis 5k this past Saturday was 7:13 (22:25) but it was my second race since the injury. Last week (08/07/10) at the Blue Points 5k I was faster, with a 7:02 pace (21:48) so go figure. The Elvis race was on a hot night so that might have been part of why I was slower. I seem to be maybe 15 seconds slower per mile than pre-injury. Looking back now somebody with a brain (not me) might have been able to predict my injury. Here are my last 3 race times pre-injury...
07/17/10 -- 21:45 (7:00 pace) (Athletic Quilt 5k in Morganton)
07/10/10 -- 21:30 (6:55 pace) (James K Polk 5k in Pineville)
07/03/10 -- 20:52 (6:43 pace) (Firecracker 5k in Weaverville)
It was the day after the Morganton race that I had to quit the long run early with CliveFenster and Happyfeet and for a couple of weeks I was hobbled and doing the Grandpappy Shuffle and scaled way back on my miles.
Really hoping it cools down by September, so I can get in a couple of good months training for my first marathon.
This summer running is bound to pay off soon.
"I want you to pray as if everything depends on it, but I want you to prepare yourself as if everything depends on you."
-- Dick LeBeau
Do you all find yourself having to stop a couple of times during your long runs (or any run over 50 minutes) to avoid overheating/heat exhaustion (or is it that much cooler in the mornings vs. the late afternoon)?
I'm not sure I "have to" stop during my long runs but I always do if it's up to me. If I'm running with other people like Happyfeet and CliveFenster maybe they get annoyed with me wanting to stop, but so far they've stopped with me. Heck, when I'm by myself I might stop twice as many times.
I've run about a dozen half marathons in the past year and for the most part I don't stop in the races although I might take a walk break for 20-30 seconds if I'm miserable, but I save all of that grueling stuff for the race. When I'm doing a long run I'm just trying to get the miles in while not making myself terribly uncomfortable. Maybe that's why I'm not getting any faster!